Calisthenics Workout for Beginners at Home in Dubai: 5 Bodyweight Exercises for Strength Training

Having access to a gym and specialist strength training equipment can help you reach your fitness goals faster and provide a diverse range of exercises. But many don’t have the time or budget to make use of such facilities.

That’s where calisthenics workouts come in. This form of bodyweight exercise uses only your own bodyweight to provide an effective strength training regime.

Here are 5 calisthenics exercises that beginners can do at home to get started in strength training.

1. Squats

Squats are vital to building lower body strength and will help you develop a stronger core, hips and legs. To perform, start with your feet shoulder-width apart, point your toes slightly outwards, and begin by slowly pushing your hips back and bending the knees to a squatting position. Hold for a few seconds, then return to the starting position. Aim for 3 sets of 10-12 repetitions.

2. Push-Ups

One of the most classic calisthenics exercises, push-ups are great for developing upper body strength as well as coordination, balance, and core strength. To perform, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground, then raise yourself back up. Aim for 3 sets of 8-10 repetitions.

3. Tricep Dips

Tricep dips work the backs of the arms and shoulder muscles. To perform, sit on the edge of a stable chair or bench. Grip the edge with your hands and move your hips away from the chair – use your arms to lower yourself until your elbows are bent at right angles, then raise yourself back up. Aim for 3 sets of 10-12 repetitions.

4. Lying Leg Raises

Working the abdominals and hip flexors, lying leg raises will help strengthen your core. To perform, lie down on your back on an even surface. Lift both legs off the ground until your thighs are at a 45-degree angle to your torso, then lower them back down and repeat. Aim for 3 sets of 10-12 repetitions.

5. Chin-Ups

Like push-ups, chin-ups are a classic calisthenics move and a great exercise for the upper body. To perform, grab an overhead bar with your hands shoulder-width apart and palms facing you. Pull up until your chin is over the bar, then lower yourself down and repeat. Aim for 3 sets of 8-10 repetitions.

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We offer a range of services including nutrition advice, fitness assessments, and one-to-one coaching to supplement your calisthenics workout.

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How many times per week should I do calisthenics workouts?

The amount of calisthenics workouts you do per week depends on your fitness goals and current fitness level. Generally, it’s recommended to do calisthenics exercises 3-4 times a week for optimal gains in strength and fitness. Make sure to incorporate a rest day and proper recovery time between workouts to allow your muscles to regenerated properly.

Can you build muscle with calisthenics exercises?

Yes, you can build muscle with calisthenics exercises. Calisthenics exercises are bodyweight exercises that challenge your muscles, engaging your full body to build strength, balance, and flexibility. Examples of calisthenics exercises include push-ups, squats, lunges, planks, and chin-ups. When performed correctly and consistently, calisthenics can be used to build lean muscle mass. Additionally, calisthenics exercises contribute to a full body workout and can be done anywhere, making it a convenient and effective form of exercise.

What are the top benefits of calisthenics workout for beginners?

1. Low Cost: Calisthenics requires minimal equipment, making it one of the most affordable exercise routines available.



2. Improved Strength: Doing calisthenics builds strength slowly, allowing you to reinforce your muscles and joints.



3. Cardiovascular Exercise: Calisthenics is an effective cardiovascular activity that can help you increase your cardiovascular fitness level.



4. Flexibility: Calisthenics helps to increase flexibility for beginners. Movements such as stretching, kicking and jumping are involved.



5. Mobility: Calisthenics gives a full-body workout, and helps to strengthen your muscles, ligaments and tendons, improving your ability to move.



6. Balance: Calisthenics can help improve your balance, as you have to balance on one foot during certain exercises.



7. Core Strength: The core muscles are crucial to many of the movements in calisthenics, meaning you will increase your core strength and reduce risk of injury.